Indlela Lose Weight Fast: 3 Izinyathelo Simple, Ngokusekelwe Isayensi

Kunezindlela eziningi ukulahlekelwa kakhulu emzimbeni okusheshayo.

Nokho, iningi labo uzokwenza nini ulambile futhi abanelisekile.

Uma ungenalo iron amandla ke nendlala ngeke kukwenze give up on kulezi izinhlelo masinyane.

Loluhlelo ezibekwe lapha ngeke:

  • Yenza wena ukunciphisa umzimba ngokushesha, ngaphandle indlala.
  • Nciphisa ukudla kakhulu.
  • Impilo yakho umzimba ngesikhathi esifanayo.

Nasi elula 3-step plan ukunciphisa umzimba fast.

1. Sika Emuva ku Sugars kanye nesitashi

I ebaluleke kakhulu iwukunciphisa ku ushukela kanye nesitashi (carbs).

Lapho wenza kanjalo, amazinga akho indlala yehle you phetho wokudla ezimbalwa kakhulu.

Manje esikhundleni evutha carbs ukuze athole amandla, umzimba wakho uqala ukusuthisa off fat elondolozwe.

Enye inzuzo ukusika carbs ukuthi kwehlisa amazinga insulin, okubangela izinso zakho ukuyochitha sodium namanzi angadingeki aphume emzimbeni wakho. Lokhu kunciphisa bloat futhi ezingadingekile isisindo amanzi (2, 3).

Akuyona into engavamile ukuba ulahlekelwe kuze kube amakhilogremu 10 (ngezinye izikhathi ezingaphezu) e ngesonto lokuqala ukudla ngale ndlela, kokubili fat umzimba namanzi nesisindo.

Lena igrafu lapho utadisha Ngokuqhathanisa ephansi carb kanye ukudla ephansi fat e abesifazane ikhuluphele noma ikhuluphele ngokweqile.

Iqembu ephansi carb udla kuze ukugcwala, kuyilapho iqembu ongaphakeme-fat ikhalori-kuvinjelwe futhi elambile.

Sika carbs uzoqala ukudla kilojoule okumbalwa ngokuzenzakalelayo futhi ngaphandle indlala.

Kalula nje, ukusika carbs ubeka nokulahlekelwa amafutha ku sasilokhu.

UKUFINGQA

Ukususa ushukela kanye nesitashi (carbs) kusuka ekudleni kwakho kuzonciphisa ukudla, yehlisa amazinga akho insulini futhi wenze ukuba unciphise umzimba ngaphandle indlala.

2. Yidla Amaphrotheni, Fat nemifino

Ngamunye ukudla yakho kuzomele sifake umthombo amaprotheni, umthombo amanoni ephansi carb imifino.

Ukwakha ukudla yakho ngale ndlela kuyokusiza ngokuzenzakalela ukuletha carb lakho lokuphuza ku uhla watusa 20-50 amagremu ngosuku.

Amaphrotheni Imithombo

  • Itholakala kalula inhlanzi kwaselwandle: Salmon, trout, izimfanzi, njll
  • Inyama: Inyama yenkomo, inkukhu, inyama yengulube, iwundlu, njll
  • Amaqanda: amaqanda ephelele ne isikhuphasha ezikahle.

Ukubaluleka kokudla amaningi amaprotheni ayikwazi overstated.

Lokhu kuye kwaboniswa zokuthuthukisa umzimba nge kilojoule ngosuku 80 kuya ku-100.

High-amaprotheni ukudla okunamafutha Ungase futhi unciphise izifiso nemicabango ukhathazeka ukudla ngama-60%, ukunciphisa isifiso sokuba sebusuku snacking ngesigamu, ngikwenze ngokugcwele ukuze ngokuzenzakalela udle 441 kilojoule ezimbalwa ngosuku – nje ngokungeza amaprotheni yokudla .

Uma kuziwa ukuncipha, amaprotheni inkosi izakhamzimba. Period.

Low-Carb Imifino

  • Ikhukhamba
  • chard Swiss
  • Brussels amahlumela
  • utamatisi
  • Ukholifulawa
  • I-broccoli
  • Isipinashi
  • Kale
  • Iklabishi
  • Ulethisi

Ungesabi ukulayisha ipuleti lakho nalezi imifino ephansi carb. Ungakwazi zidle omkhulu wabo ngaphandle kokuya phezu 20-50 carbs net ngosuku. Ukudla based ikakhulukazi inyama nemifino iqukethe wonke fibre, amavithamini namaminerali kudingeka ube nempilo.

Fat Imithombo

  • uwoyela ukwatapheya
  • Amafutha e-Olive
  • uwoyela kakhukhunathi
  • ibhotela

Yidla 2-3 ukudla ngelanga. Uma uzithola elambile ntambama, engeza ukudla 4th.

Ungesabi of odla amanoni, njengoba ezama ukwenza kokubili ephansi carb KANYE ephansi fat ngesikhathi esifanayo iyindlela ukwehluleka. It kuyokwenza uzizwe ungowosizi, ukulahla uhlelo.

Ukuze ubone ukuthi ungakwazi babuthane ukudla yakho, hlola leli cebo ephansi carb ukudla kanye lolu hlu 101 okunempilo ephansi carb zokupheka.

UKUFINGQA

Hlanganani esidlweni ngasinye kuzo umthombo amaprotheni, umthombo amanoni ephansi carb imifino. Lokhu kuzokwenza sikubeke kule 20-50 igremu carb ibanga kakhulu yehlisa amazinga akho indlala.

3. Phakamisa Izisindo 3 Times NGELIVIKI

Awudingi ukuzivocavoca ukunciphisa umzimba ku leli cebo, kodwa kunconywa.

Inketho engcono kakhulu ukuya ejimini 3-4 izikhathi ngesonto. Ingabe efudumele-up bese siphakamise ezinye izinsimbi.

Uma umusha ejimini, cela nomqeqeshi iseluleko esithile.

Ngu nokuphakamisa izinsimbi uyokusha eziningi calories ukuvimbela umzimba wakho kusuka ingasheshi, okuyinto evamile side effect ukuncipha.

Izifundo ephansi carb ukudla okunamafutha ubonise ukuthi ungakwazi ukuthola ngisho kancane kwemisipha ngenkathi kokulahlekelwa amanani abalulekile yamafutha amaningi emzimbeni.

Uma nokuphakamisa izinsimbi akuyona inketho ngawe, bese benza ezinye ukusebenzisa cardio efana nokuhamba, ukugijima, ukugijima, amabhayisikili noma ukubhukuda tando suffice.

UKUFINGQA

Kungcono ukwenza okuthile okunjengesitsha ukuqeqeshwa ukumelana like izinsimbi. Uma lokho akuyona indlela, ukusebenzisa cardio nazo ngempumelelo.

Ongakukhetha – Do a “Carb Refeed” Uma NGELIVIKI

Ungathatha olulodwa off ngeliviki lapho kusetjentiswa khona udla carbs ngaphezulu. Abantu abaningi bakhetha ngoMgqibelo.

Kubalulekile unamathele imithombo carb enempilo efana oats, ilayisi, quinoa, amazambane, ubhatata, izithelo, njll

Kodwa kuphela kulolusuku ephakeme carb – uma ngiqale izikhathi ezingaphezu kwesisodwa ngesonto ubhekene Ngeke ukubona impumelelo kakhulu kule plan.

Uma kumele ube ukudla ukukopela nokuya ngasethunjini okungenamsoco ke ukukwenza ngalolu suku.

Qaphela ukuthi ukukopela ukudla noma carb refeeds angekho ezidingekayo, kodwa ungakwazi umfutho ezinye hormone fat-evuthayo efana leptin futhi yegilo hormone.

Uyothola ezinye isisindo phakathi refeed usuku lwakho, kodwa iningi kuzoba namanzi isisindo futhi uzolahlekelwa futhi ezilandelayo ezingu-1-2.

UKUFINGQA

Ukuba ilanga libe linye evekeni lapho udla carbs ngaphezulu yamukeleka, nakuba akudingekile.

Kuthiwani Ngokubhoboza Calories futhi yeNgxenye Control?

Akubalulekile ukubala kilojoule uma nje ugcine carbs aphansi kakhulu futhi unamathele amaprotheni, fat and low-carb imifino.

Nokho, uma ufuna ngempela ukuzibala, sebenzisa lokhu wokubala.

Faka imininingwane yakho, bese ukhetha inombolo kusuka noma “Lose Weight” noma “Lose Weight Fast” kwesigaba – kuncike ufuna ukunciphisa umzimba fast kanjani.

Kukhona amathuluzi amaningi kakhulu ungasebenzisa ukulandelela inani kilojoule niyadla. Nasi uhlu 5 ikhalori tibali mahhala futhi kulula ukuyisebenzisa.

Umgomo oyinhloko lolu hlelo iwukugcina carbs ngaphansi 20-50 amagremu ngosuku bese lonke kilojoule yakho kusuka amaprotheni namafutha.

UKUFINGQA

Akubalulekile ukubala kilojoule ukunciphisa umzimba ku leli cebo. Kubalulekile kakhulu ngokuqinile ukugcina carbs yakho ku uhla 20-50 igremu.

10 Weight Loss Tips Ukwenza Izinto Lula (futhi okusheshayo)

Nazi 10 ngaphezulu amathiphu ukunciphisa umzimba ngisho ngokushesha:

  1. Thola ubuthongo obumnandi, njalo ebusuku. ubuthongo Kubi ingenye eziqine engcupheni kwesisindo ngakho ukunakekela ebuthongweni bakho kubalulekile.
  2. Yidla ukudla kwakho kancane. Fast izidla isisindo sakhe sithi ngokuhamba kwesikhathi. Ukudla kancane kukwenza uzizwe okugcwele nokunenjongo kuqinisa hormone isisindo-ukunciphisa.
  3. Phuza ikhofi noma itiye. Uma ikhofi noma itiye ophuzayo ke aphuze kakhulu ngendlela ofuna njengoba caffeine kungaba kuzo zokuthuthukisa izinga lokugayeka kokudla emzimbeni by 3-11%.
  4. Khetha kwesisindo-friendly ukudla (bheka uhlu). Ukudla okuthile ziwusizo kakhulu ukulahlekelwa amafutha. Nasi uhlu 20 isisindo ukudla kakhulu ukulahlekelwa-friendly emhlabeni.
  5. Gwema iziphuzo okunoshukela futhi ijusi yezithelo. Yilezi izinto fattening kakhulu ungakwazi okufaka emzimbeni wakho, futhi ukugwema kubo kungasiza ukunciphisa umzimba.
  6. Yidla ukudla kwasekuseni kakhulu wamaprotheni amaningi. Ukudla kwasekuseni kakhulu wamaprotheni amaningi esiye ukwehlisa izifiso kanye ikhalori eyanele usuku lonke.
  7. Phuza amanzi ingxenye yehora ngaphambi kokudla. Olunye ucwaningo lwabonisa ukuthi amanzi okuphuza isigamu sehora ngaphambi kokudla kukhuphuke kwesisindo ngo 44% phezu 3 izinyanga.
  8. Yidla fibre encibilikayo. Ucwaningo lubonisa ukuthi Imicu yotshani encibilikayo kungehlisa amafutha, ikakhulukazi endaweni esiswini. Fibre amaphilisi afana glucomannan ngayo izinto nakho kungasiza.
  9. Yidla kakhulu nokunomsoco ezingacubunguliwe. Base kakhulu ekudleni kwakho ku ukudla lonke. Ziyakwazi enempilo, ukugcwaliswa kakhulu futhi ingasaphathwa engabangela ukudla.
  10. Cabanga ngokwakho nsuku zonke. Ucwaningo lubonisa ukuthi abantu nesisindo ngokwabo nsuku kunamathuba amaningi okuthi ukuba unciphise umzimba futhi uyigcine off isikhathi eside (28, 29) kakhulu.

Ngisho amathiphu amaningi lapha: 30 Easy Ways to Lose Weight Ngokwemvelo (Kwenziwe ngu Science).

UKUFINGQA

Kubalulekile kakhulu ukuba anamathele imithetho emithathu, kodwa kukhona izinto ezimbalwa ongazenza ukuze usheshise izinto.

Kushesha Kangakanani Uzolahlekelwa (Nezinye Izinzuzo)

Ungalindela ukulahlekelwa 5-10 amakhilogremu isisindo (ngezinye izikhathi ezingaphezu) kuleli sonto kuqala, bese uhambisane kwesisindo ngemva kwalokho.

Ngingakufakazela ulahlekelwe 3-4 esingamakhilogremu ngeliviki emavikini ambalwa lapho ngenza lokhu ngokuqinile.

Uma umusha ukuzincisha ukudla ke izinto zingenzeki kwenzeke ngokushesha. Isisindo ngaphezulu une ukulahlekelwa, ngokushesha, ngeke uyithole.

Ukuze Ezinsukwini zokuqala ezimbalwa, ungase ube nomuzwa kuxaka. Umzimba wakho iye evutha carbs kuyo yonke leminyaka, ngakho-ke kungase kuthathe isikhathi ukuba sijwayele evutha amafutha esikhundleni.

Lokhu kubizwa ngokuthi “ephansi carb umkhuhlane” noma “keto umkhuhlane” futhi ngokuvamile phezu ezinsukwini ezimbalwa. Kimi kuthatha ezintathu. Ukungeza ezinye usawoti extra ekudleni kwakho kungasiza nale.

Ngemva kwezinsuku ezimbalwa zokuqala, abantu abaningi babika beneme kakhulu, amandla nakakhulu kunangaphambili.

Yize sebenamashumi eminyaka abaningi babesaba anti-amafutha, ukudla ephansi carb kuthuthukisa impilo yakho ngezinye izindlela eziningi:

  • Umfutho wegazi ngcono kakhulu.
  • Small, LDL aminyene (okubi) cholesterol liyashona.
  • Igazi ushukela ivame ukuya endleleni phansi ephansi carb ukudla.
  • Triglyceride bathambekele ukwehla.
  • HDL (okuhle) cholesterol ukhuphuka.
  • Ukuze Kwathi kusenjalo, ongaphakeme-carb ukudla okunamafutha avele ukuba kubelula ukulandela indlela yokudla ehambisana nempilo njengoba ephansi fat.

UKUFINGQA

Ungalindela ukulahlekelwa kakhulu emzimbeni, kodwa dependson umuntu ngokushesha kangakanani-ke kuzokwenzeka. Low-carb ukudla okuthandwayo futhi ngcono impilo yakho ngezinye izindlela eziningi.

You Do not Need Starve Yourself to Lose Weight

Uma une isimo ngokokwelashwa, ukuxoxa nodokotela ngaphambi kokuba wenze izinguquko ngoba leli cebo kunganciphisa isidingo sakho imithi.

Ngokunciphisa carbs ukwehlisa amazinga insulin, ushintsha imvelo hormone futhi wenze umzimba kanye nobuchopho bakho “ufuna” ukunciphisa umzimba.

Lokhu kuholela wancipha esesuthi nendlala, ekuqedeni isizathu esiyinhloko ukuthi abantu abaningi behluleka nge tesilumbi kwesisindo.

Lokhu kungase kutholakale ukuthi ulahlekelwe kuze kube izikhathi 2-3 isisindo kakhulu ngendlela ejwayelekile ephansi fat, yokudla ikhalori-ishintshela kokungavinjelwe.

Enye inzuzo enkulu for the abantu isineke ukuthi iconsi lesekucaleni isisindo amanzi kungaholela umehluko omkhulu kulesi silinganiso kudala njengoba ngakusasa.

Nazi izibonelo ezimbalwa ukudla ephansi carb ukuthi ilula, okumnandi futhi ingalungiswa ngaphansi kwemizuzu engu-10: 7 iphilile okuphansi-Carb Ukudla e 10 Amaminithi noma emincane.

On leli cebo, ungakwazi ukudla okuhle uze okugcwele namanje ulahlekelwe ton of amafutha. Siyakwamukela ipharadesi.